6 Health benefits of beans, a versatile superfood and source of protein
11/24/2021 / By Joanne Washburn / Comments
6 Health benefits of beans, a versatile superfood and source of protein

Beans may be infamous for causing (intestinal) gas, but they offer many benefits that make them worth incorporating into your diet. If you’re looking to pack in more nutrients or considering following a plant-based diet, eating different types of beans may be all that you need. Here’s everything you need to know about them:

1. Beans are a great source of protein

Beans are some of the best plant-based sources of protein, providing about 15 grams per cup. Some great beans to eat for protein include lima beans, kidney beans and black beans.

It’s important that you consume protein every day because it’s what gives structure to your hair, nails, skin, muscles, tendons, ligaments and organs. And at times when your body doesn’t get enough energy from carbohydrates or fats, protein can serve as fuel for your cells.

Beans also make a great substitute for meat if you’re trying to eat more plant-based foods and less animal products.

2. Beans are high in folate

Beans are also rich in folate (vitamin B9). Folate helps your body make healthy red blood cells, which transport oxygen from your lungs to other tissues. Folate is also crucial during early pregnancy, as it helps lower the risk of birth defects. Folate helps your body convert carbohydrates into glucose, which cells use for energy.

Black-eyed peas contain the most folate of any bean, with a half-cup serving providing around 100 micrograms of the nutrient.

3. Beans fill you up

Beans are some of the most weight-loss-friendly foods you can eat. They are low in fat and calories but high in protein and fiber. Protein and fiber are two of the most significant nutrients for weight loss because they promote feelings of fullness for long periods. You’re less likely to snack between meals if you feel full.

4. Beans are good for your heart

Beans contain many nutrients that help keep your heart healthy, such as folate, magnesium and fiber. Aside from helping your body make healthy red blood cells, folate also helps lower levels of an amino acid in the blood called homocysteine. At very high levels, homocysteine can increase your risk of heart disease and stroke.

Magnesium, on the other hand, is important for maintaining a healthy heart rhythm. It is involved in transporting potassium, calcium and other electrolytes into cells. Electrolytes are electrically charged minerals that help regulate heartbeat.

Lastly, the fiber in beans, particularly soluble fiber, can reduce the absorption of low-density lipoprotein (LDL) into your bloodstream. LDL is also known as “bad” cholesterol because it can accumulate along the walls of your arteries. If left unchecked, bad cholesterol can cause your arteries to harden and narrow, raising your blood pressure.

5. Beans regulate blood sugar

Beans can help keep your blood sugar under control thanks to soluble fiber. This type of fiber can help slow the absorption of sugar into your bloodstream.

Beans also have a low glycemic index (GI), meaning they won’t cause a spike in your blood sugar after eating. As such, beans make a great addition to the diets of people with high blood sugar.

6. Beans are packed with antioxidants

When you think of foods with antioxidants, you probably think of green leafy vegetables or colorful berries. But one of the best things about pinto beans, kidney beans and other legumes is the large amount of vitamins they contain, such as vitamins C, B1, E and K. These vitamins work as antioxidants, protecting healthy cells from inflammation and damage.

Inflammation and cellular damage are at the root of chronic diseases, including cancer. As such, eating antioxidant-rich foods like beans as part of a balanced diet may help keep chronic diseases at bay.

Recipe for three-bean chili

Beans are an extremely versatile ingredient. From salads to burgers, beans can be used to make all kinds of dishes. If you want to give beans a try, start with this recipe for three-bean chili. This dish is warm, filling and ready in just over 30 minutes. It’s perfect on its own for lunch or dinner, but it can also be served as a side dish.

Ingredients for 8 servings:

  • 3 garlic cloves, minced
  • 2 small yellow onions, diced
  • 2 28-ounce cans diced tomatoes
  • 1 15-ounce can black beans, rinsed and drained
  • 1 15-ounce can pinto beans, rinsed and drained
  • 1 15-ounce can kidney beans, rinsed and drained
  • 1 cup water
  • 3/4 cup quinoa
  • 1/2 cup tomato jam
  • 1/4 cup mild chili powder
  • 2 tablespoons dried oregano
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon horseradish
  • 1 tablespoon low-sodium soy sauce
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon cumin powder

Preparation:

  1. Cook the quinoa according to the package instructions. Set aside.
  2. Heat the olive oil in a pot over medium heat. Add the onions and cook for 5 minutes.
  3. Add the garlic and cook for 2 minutes. Add the tomato jam, oregano and spices and cook for 1 minute.
  4. Add the rest of the ingredients, including the quinoa. Simmer for 25 minutes.
  5. Ladle the chili into bowls. Top with sour cream or yogurt if desired. Serve and enjoy.

Beans are cheap, filling and versatile – three qualities that make them a favored ingredient in various cuisines worldwide. Beans also offer lots of fiber, protein and other essential nutrients that support your overall health. Enjoy the many benefits beans have to offer by incorporating them into your favorite recipes.

Sources:

FoodStorageMoms.com

ACoupleCooks.com

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